You may not pay attention to it much, but the position you take during the p.m. hours is more important than you realize. You may not pay attention to it much because there are many jokes circulating the internet about what personality you have based on your sleeping position, and you know they are not always true.
However, doctors seem to confirm the assertion that your health is affected by how you sleep, and not just the quality and quantity of sleep you get every night. For instance, if you have woken up in the morning with a sore neck, it is likely due to poor sleep posture. Poor posture also affects your back, gives you headaches when you wake up, cramped muscles, fatigue, and sleep apnea, as well as a host of other conditions.
If you are like many people and are wondering the best position to take on Tuft and Needle at Lowe’s mattresses, here are the options below, all ranked from the best to the worst.
Sleeping on the back
Even though this position is not very popular, it is still the healthiest position for most people. In fact, only eight percent of people tend to sleep on their backs.
This is because the neck, spine, and the head are all in neutral positions when in this posture, and thisalso reduces pressure on these areas. This not only means you sleep comfortably, but you are also less likely to experience pain when you wake up in the morning.
This position is also likely to reduce the chances of getting acid refluxes (heartburn). When you sleep in this position, just make sure you have a very comfortable pillow that raises and supports the head sufficiently. You want to make sure your stomach is below the esophagus to prevent any acid from coming up the digestive tract.
Another important thing to note is that this position is dangerous for those who suffer from sleep apnea (a condition that causes breathlessness during sleep) because the tongue blocks the breathing tube. This can also increase the problem of snoring.
On your side
This position promotes the elongation of the legs and the torso, and it also reduces acid reflux situations. In addition, because the spine is elongated, there is less chances of neck and back pain when you wake up.
The position is the best for people who suffer from sleep apnea, as the airways stay open and reduces the chances of snoring.
It happens to be a popular position as well – fifteen percent of adults choose to sleep using this position. However, there is a drawback to it, because it increases the chances of skin wrinkling, thanks to half the face pushing against the pillow.
Fetal position sleeping
This happens to be the most popular sleeping position among adults, with about 41 percent of them preferring it. It happens to be a great choice for pregnant women as well, especially when the woman sleeps on her left side.
A loose fetal posture, when you are sleeping on the side and your knees are bent and torso hunched is great. For the case of a pregnant woman, this is because it enhances circulation in the fetus and your body alike, and it reduces chances of the uterus leaning and putting pressure on the liver, which is on the right side of the body. The posture is also beneficial for people with sleep apnea.
However, it is important to not curl too tightly, because this can reduce your diaphragm movements and leave you feeling pain in that region when you wake up. In addition, curling up too tightly can be bad for arthritis patients, especially if they have pain in their back or joints.
Lying flat on the stomach
This may be good for reducing snoring but it is very bad for everything else. It is also not very popular, because it tends to be uncomfortable after a short time, with only seven percent of adults preferring the position.
When you sleep on your stomach, you have higher chances of developing neck and back pain, thanks to the spine not being in a neutral position. In addition, this position puts unnecessary pressure on the joints and muscles, making you have body soreness and pain, numbness, irritated nerves and tingling when you wake up.
It is best to reduce the number of nights you sleep in this position, but if you must use it, make sure your face is downwards to help the airways stay open, instead of the head being turned to one side. Additionally, the head should be supported by a pillow to facilitate better breathing.
However, it can assist those individuals who have degenerative disk disease, a condition that increases as you age.
What to remember
The most important aspect of the comfort you get during sleep is not really the sleeping position – but rather the alignment you use. The more properly aligned your spine is, the more comfort you will get during sleep.
The most important thing is to pay attention specifically to aligning the hips, shoulders and ears. When you have gaps between the bed and your bed, you are unknowingly putting more pressure on your spine and muscles. When this task is challenging to fulfill, the use of pillows can help in filling in these gaps.
It is additionally important to be careful when you turn in bed as well, because you can get out of alignment during tossing, twisting and turning motion. For this reason, make sure you move the whole body at the same time, and ensure the core remains tight and pulled in. it can be additionally useful to bring the knees towards your chest when you are rolling over.
The pillow should be stable enough to support the head and support the upper spine region, so never place it below your shoulders.
Getting quality and good quantities of sleep is important, but even more important is the position you choose to sleep in. You want to wake up in the morning feeling refreshed, not fatigued and without energy – so make sure your positioning promotes that aspect.